Why is color important in your diet?
Eating a variety of colorful foods helps ensure you're getting a wide range of nutrients, antioxidants, and vitamins to support overall health. Since weight loss often means eating fewer calories, choosing nutrient-dense foods from every colour group can help keep your body strong and nourished.
Color Guide to a Healthier Plate
Purple/Blue Foods
Rich in anthocyanins, a powerful antioxidant that protects cells and may lower the risk of cancer, stroke, and heart disease.
Best sources:
Blueberries, blackberries, cherries
Eggplant, purple cabbage, plums
Red Foods
Contain lycopene, an antioxidant that supports heart health and reduces cancer risk.
Best sources:
Tomatoes (especially cooked or processed)
Watermelon, red capsicum, pink grapefruit
Orange/Yellow Foods
Packed with carotenoids, which the body converts into vitamin A to support eye and skin health. Lutein, another carotenoid, protects against vision problems and cataracts.
Best sources:
Sweet potatoes, pumpkins, carrots
Mangoes, oranges, corn, yellow capsicum
Green Foods
Loaded with carotenoids, folate, and vitamin K to support the immune system, bone health, and cancer prevention.
Best sources:
Leafy greens (spinach, kale, lettuce)
Broccoli, peas, zucchini, green beans
White Foods
Contain allicin, found in garlic, which has anti-inflammatory and immune-boosting properties. White vegetables like potatoes are also great sources of potassium.
Best sources:
Garlic, onions, cauliflower
Mushrooms, potatoes, bananas
Key Takeaways
Aim to eat a variety of colors daily—the more, the better!
Since you're eating less while losing weight, it’s important to eat different colors to get the vitamins and minerals you need to stay strong and healthy.
A colorful plate supports long-term health and well-being.